Sparkling Water and Weight Loss: The Surprising Connection You Need to Know

The majority of people now choose to drink carbonated, fizzy, or seltzer water. Its fresh bubbly effervescence serves as a healthy and enjoyable drink choice other than flat water. It also appears to gain a lot of attention on social media due to its health-benefiting properties, though, similar to most healthy trends, how the body responds to carbonated water sparks controversy, specifically concerning weight gain or loss.

Some scientists believe that carbonated water contributes to weight gain because of a 2017 study that suggested carbonation may stimulate the hunger hormone ghrelin. This study, conducted on male rats and involving only 20 human participants, has not been replicated.

So, what does the latest research say about the effects of sparkling water?

A New Study on Carbonated Water and Blood Sugar:

The more prevalent belief is that carbonated water can help in losing weight. Bubbles may provide a feeling of fullness, and the water itself burns the fat by accelerating metabolism—a vital process in lipolysis, which is the transformation of stored fat into energy.

A new theory was recently proposed in a study published in the journal BMJ Nutrition, Prevention & Health: carbonated water lowers blood glucose levels, an effect which could potentially help with losing weight.

Phenomenon:

To explain the phenomenon, researchers, such as Dr. Akira Takahashi from the medical institution Tesseikai Neurosurgical Hospital in Japan, share how the consumption of carbonated water introduces CO2 from the water into the bloodstream through the stomach. This increases the alkaline content of red blood cells, which quickly convert CO2 into bicarbonate ions. The greater the amount of bicarbonate ions present, the greater the alkalinity. Increased alkalinity enhances glucose consumption, reducing blood sugar levels.

Stable blood sugar is what makes weight loss work because it burns fat in between meals better when glucose levels are stable.

Carbonated Water and Weight Loss: Not So Fast

While the new study is fascinating, it also serves as a reality check. The amount of glucose burned in this process is not large enough to cause significant weight loss.

According to Professor Keith Frayn from the University of Oxford, red blood cells cannot fully "burn" glucose. Instead, the glucose is recycled by the liver, meaning that the potential for carbonated water to directly lead to weight loss is minimal.

Furthermore, the blood sugar-lowering effect of sparkling water is transitory. On his part, Dr. Takahashi revealed that the effect on calorie intake is minimal and that carbonated water per se cannot contribute to a considerable weight reduction. A healthy diet coupled with exercise was the most important strategy for weight control, according to him.

The Implication of Carbonated Water for Appetite Suppression:

While carbonated water is far from a miracle cure for weight loss, it will likely support certain weight management behaviors. According to registered dietitian Lori Welstead, a gastrointestinal specialist at the University of Chicago Medicine, sparking water seems to enhance the feeling of fullness. This can reduce the impulse to snack between meals, especially in people who experience hunger pangs between meals.

"Some of the patients I see for weight loss never feel satisfied," Welstead says. "These are the folks who tell me, 'I'm always hungry and I'm always waiting for a snack,' and I think it can help some of those people."

Sparkling Water and Digestion: More than Just a Full Stomach

Beyond appetite control, carbonated water can have additional benefits, particularly for digestion. Some individuals report that the bubbles help move food along the digestive system and alleviate discomfort from a sluggish stomach.

For people with slower digestion or "slow" stomachs, the carbonation may help improve gut motility to aid in digestion and clear out the esophagus.

"So we have some people for whom these sparkling or tonic waters can create fullness, and others for whom it helps with digestion," Welstead explains.

Moderation is the key thing:

Though carbonated water may have its good side, consumption must be regulated. Overconsuming may bring gas, discomfort, and even bloating. According to Welstead, excess consumptions of carbonated water are said to provoke such discomfort among people, and those who get easily disturbed may suffer from an upset stomach.

“If someone’s coming in and they’re saying, ‘Oh my gosh, I’m gassy, I’m bloated, I’m burping, I’m feeling so sick all day,’ it could be due to drinking five cans of carbonated water each day,” she says.

Final Thoughts on Sparkling Water:

In a nutshell, carbonated water will not be the answer to substantial weight loss. Still, it can help control appetite, aid in digestion, and provide a refreshing calorie-free alternative to sodas. Again, the effect is subtle and should accompany a balanced diet and regular exercise. Moderation is important to avoid discomfort from excessive carbonation, and sugary or artificially sweetened fizzy drinks should be avoided because they have the opposite effect on metabolism.